Mapuroteni ndiro chidimbu chinonyanya kukosha kuvanhu vose vanoshingaira mumitambo uye vachitungamirira mararamiro akaenzana, vakwegura nevana vaduku. Basa rayo mumuviri haigone kuzadzikiswa nemumwe munhu, kwete chinhu chimwe chete, semakhahydrates uye mafuta. Inotarisirwa uye inopedzwa chero ipi zvayo yekusika, kudzorera nekuchengetedza masero, maviri emasumbu, ganda, mapfupa, ropa uye zvinongodiwa chete kuti zvive nema antibodies. Imwe yemhando yemapurotini inomera. Icho chiri pamusoro pezvaari, uye chii chinonyanya kukosha chemaprotheni yemafuta, uye ichakurukurwa pasi apa.
Vegetable protein - general information
Maererano nehuwandu hweamino acids, kune marudzi maviri emapurotini - akazadza uye haana kukwana. Izvo mapuroteni akazara ndeaya ane zvose zvinokosha (zvinodiwa) amino acids uye, sekutonga, mhuka yemhuka. Mapuroteni asina kukwana emiti yakasikwa ndeaya asingashayiki kana kuti mamwe anokosha amino acid.
Pane imwe chete inogona kuwanikwa yekutora mapuroteni ose emapuroteni anodiwa pasina zvokudya zvezvipfuwo. Izvi zvinogadziriswa nekuchenjerera kusanganiswa kwemaproteni emichero. Iko kusanganiswa kwemadiki emamino acid kunowanzosiyana nemapuroteni akasiyana. Izvi zvinoreva kuti kana zviratidzo zviviri zvekudya zvakasiyana zvakabatanidzwa, amino acids mune rimwe proteinini inogona kubhadhara kusavapo kwavo mune imwe. Izvi zvinonzi chirongwa chakazara. Iyi nheyo inokosha kune chero ipi zvayo ine utano hwemichero ine utano.
Mukuwedzera, muviri iwoyo unogonawo kubudisa mapuroteni akazara, kunze kwekuti mapuroteni anopiwa kubva kumarudzi akasiyana-siyana emiti. Zvokudya zviyo zvinogadzirwa nehutsika hwe lysine, uye nyemba hazvibviri kuva nemethionine. Izvi hazvirevi kuti vadyari vanogamuchira zvishoma zvishoma amino acids.
Kubatanidzwa kwemapuroteni emichero, akadai semafuta ane miteu, inoguma nepamusoro peprotein yakagadzirwa zvakare, uye mune zvimwe zviitiko kunyange zviri nani kudarika mhuka yeprotein. Soy inogadzirwa nemaprotiniti akawanda, izvo zvinogona kuonekwa sekuenzaniswa nenyama.
Chikafu chezvirimwa zvakanaka chinopa kudya kwakakwana kwezviyo, maruva, mbeu, marimu nemiriwo, izvo zvine musanganiswa wemapurotini anowirirana, pasina chidikanwi chezvimwe zvinowedzera. Nyemba ine mbiriso, sandwich nechesi kana peanut butter, zviyo nemukaka (soy kana mhou) uye mupunga nemaperesi kana nyemba - iyo muenzaniso wakanaka wemapuroteni kudya.
Pakupedzisira yakatendwa kuti proteinti yekuwedzera inofanira kupedzwa panguva yekudya. Iye zvino masayendisiti anoziva kuti izvi hazvidikanwi, sezvo mutumbi unogara kwenguva yakareba izvo zvinokosha amino acids. Chikafu chinonaka chekudya zvinodhaka chinogona nyore nyore kupa zvose zvinokosha amino acid uye mapuroteni ayo muviri unoda.
Sources yezvinomera zvepineti
Nzvimbo dzakanaka dzezvokudya zvezvirimwa nevaya vanoda kuchinja mishonga yavo yekugadzirisa nyama dzechikafu nemishonga yekurai ndevungu uye mbeu, maharage, mazai e soy (tofu, mukaka wa soy, soy bean) uye zviyo.
Zvokudya zvakasiyana-siyana zvine mapuroteni akasiyana, imwe neimwe ine yakasiyana yemamino acid yakagadzirwa. Chiyero chezvinhu zvinokosha zveamino acid muzvokudya zvinogona kusiyana. Zvinogona kusiyana nezvinodiwa nemuviri kugadzira mapuroteni. Chiyero cheumwechete weamino acids muzvokudya zvine proteine inogadzira hutano hwayo.
Iyo yakanakisisa inobva mumapuroteni emichero ine zvose zvinodiwa amino acids muhuwandu, sezvo muviri unoda kugara uchigoverwa nepamusoro-puroteni. Kana puroteni ine zvishoma kana imwe yezvinyorwa zvinyorwa zveamino acid, inotsanangurwa seprotein yakadzika.
Unhu hweprotheni hunowanzogadziriswa nenhamba ye amino acids, uye kuvapo kwamazai eprotein, kuvapo kwaro kunonzi kwakanaka. Nenzira iyi, hazvishamisi kuti mapuroteni emhuka, zvakadai senyama, mazai, mukaka uye chezi, kazhinji ndiwo muviri unoda kwazvo.
Nyanzvi dzakanyora runyoro rwezvinyanya kuzivikanwa mishonga yemaprotheni, zvichienderana nehupenyu hwavo mune chigadzirwa. Zvisinei, inofanira kutarirwa mupfungwa kuti iyi inongova chinhu chisina kunaka. Panguva yekubika, huwandu hweprotini hunogona kusiyana zvikuru.
Vegetable products (per 100 g yezvigadzirwa) | Mapuroteni (g) | ||
Kuchengetedza | 2 | Grenades | 0.95 |
Pineapple | 0.54 | Simple white cabbage | 1.21 |
Asparagus | 2.2 | Oat bran | 17th |
Amamondi | 21 | Oats | 16.89 |
Bananas | 1.09 | Orange tomato | 1.16 |
Nyemba | 21-25.3 | Walnuts | 15th |
Broccoli | 2.82 | Birplant | 1 |
Brussels inomera | 3.38 | Oranges | 0.94 |
Mucheka wakachena | 6.5 | Peaches | 0.91 |
Nyeredzi yakareba yakareba yeiriyo | 7.13 | Millet | 11.02 |
Muchero mazambiringa | 0.69 | Gorosi bran | 16 |
Grapefruit | 0.63 | Melon | 0.84 |
Mushroom | 1.8 | Radis | 0.68 |
Bowa, makedheni | 3.4 | Rye chingwa | 10 |
Watermelon | 0.61 | Mazambiringa mapundu | 0.77 |
Peas | 5.42 | Turnip | 0.9 |
Fiber bean | 1.82 | Sweet yellow pepper | 1 |
Maorivhi omuorivhi | 1.03 | Sweet green pepper | 0.86 |
Savoy cabbage | 2 | Plum | 0.7 |
Apricots | 1.4 | Maonde | 0.75 |
Zvisina kukodzera mbatata | 2.02 | Soybean | 36.9 |
Koliflower | 1.98 | Sipinachi | 2.86 |
Brown rice | 7.94 | Leek | 1.5 |
Cashew nuts | 18th | Sesame | 18th |
Kiwis | 1.14 | Crackers | 10.8 |
Chinese cabbage | 1.2 | Pumpkin | 1 |
Dill | 1 | Peanuts | 26th |
Cucumber | 0.65 | Peanut Butter | 25 |
Anyanisi | 0.8 | Chibage | 9.42 |
Pears | 0.38 | Celery | 0.7 |
Gorosi germ | 7.49 | Chicory | 0.6 |
Mustard | 1 | Tsvuku tsvuku | 0.88 |
Nuts | 15th | Tsvuku tsvuku | 2.14 |
Lemon | 1.1 | Mazambiringa matsvuku | 0.72 |
Small Asia Pears | 0.5 | Red cabbage | 1.43 |
Pasita | 10.8 | Beet | 1.2 |
Mango | 0.27 | Pistachios | 21 |
Mandarins | 0.81 | Apples | 0.26 |
Karoti | 0.93 | Strawberries | 0.58 |
Kubatsira kwezvinomera zvemaprotini
Maererano nekuongororwa kwevarume nevakadzi vanosvika 5 000, ropa ravo rinonyanya kusimbiswa nekushandiswa kwenguva refu kwemiriwo, maruva uye zviyo zvakaenzaniswa nevaya vakadya nyama. Izvi zvinoratidza kuti zvinomera, zvichida, hazvitambudziki nehutachiona, saka, uye zvirwere zvakakomba zvepfungwa zvichave zvakanyanya kudarika mamwe. Mukuwedzera, inofungidzirwa kuti kubatsirwa kwekudya kwezvirimwa ndiko kusina simba kwakanyanya kwekunwa uye kujekesa kwemapuroteni. Izvi zvinodzivirira njodzi yeasteoporosis uye nezvinetso zvepvo. Mhando iyi yekudya ndeyekuchengetedza chirwere chepamuviri uye inobatsira kubviswa kweaikisi kubva mumuviri. Izvi zvinoreva kuti iwe unogona kushandura kwairi kwechinguva, kudzoka, nenzira inotevera, kune kudya kwakakwana. Izvi hazvizokuvadza muviri, asi, zvakasiyana, zvichabatsira kudzorera zvinhu zvizhinji zvaimbova mumatambudziko.
Chiyero chinodiwa chemaprotheni yemiriwo
Zvidzidzo zvinoratidza kuti hatidi mapuroteni akawanda sezvakafungwa kare. Nhamba yakarongedzwa yeprotini yevanhu vakuru nevana yakange ichingopfuura hafu mumakore makumi maviri akapfuura. Kuwedzera kweprotheni kunoda panguva yekuzvitakura, zvisinei, hazvina kuchinja. Uye izvi zvinonzwisisika, kubva pakukura kwakakura nekuvandudzika kwema fetus, nhamba yakawanda kwete kwete chete, asiwo mapuroteni emhuka anodiwa. Iyi ndiyo mamiriro ezvinhu apo zviri nani kupa mhuka yezvinyorwa kwenguva pfupi. Asi mune imwe nzvimbo sangano rakasvika kune yakakwirira yezvokudya zvinoshandiswa.
Yakakurudzirwa zviyero zveprotheni zvinoshanda chete kana simba rinodiwa mumuviri rave rasangana. Kana zvisina kudaro, puroteni yezvokudya inoshandiswa kuunza simba, kwete yekukura nekudzoka. Izvi hazviwanzoshandisi kumiti yemaproteni mitsva. Zvinotendwa kuti zvinhu zvakanaka zvegorobheni zvinoshandiswawo kuunza simba.
Kusiyana nemafungiro evanhu, vatambi nevaya vanoita basa rebasa, kwete kuti kuwedzerwa kushandiswa kwemapuroteni. Simba rinodiwa kuti riite basa rakaoma rinowanikwa zvakakwana kubva pamakhahydrates. Asi chete nehuwandu hwekuwedzera kwemuviri nemapuroteni kunogona kuve nekuwedzera kwemaviri masimba. Izvi ndizvo zvinoshandiswa pamitambo yeprotini yemitambo.
Vegetable protein ine zvikomborero zvayo mukuenzanisa nemapuroteni emhuka. Uyu ndiwo hutano hwakanaka kune avo vasingadi kudya nyama, mazai nemichero yekurairi zuva rega rega, vachikahadzika hutano hwavo kana vanotya kuzadza muviri nemapuroteni. Uchishandisa zvakanakisisa zvitubu zvepuroteni yemiriwo, haufaniri kunetseka nezvehutano hwako. Ichava yakanakisisa.